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Equipment Needed:
Leg Curl Machine, Box or Bench, Leg Press Machine, Leg Extension Machine, Hack Squat
Instructions:
-
15 air squats
- 8 leg extensions (heavy weight)
- 5 right leg (medium weight)
- 5 left leg (medium weight)
- 5 both legs wide (medium weight)
- 5 legs together (medium weight)
- 8 both legs (heavy weight)
- 8 air squats feet together
- 10 sumo air squats
- 8 pulses at bottom of sumo squat
- 8 leg curls (heavy weight)
- 8 wide feet leg curls (heavy weight)
- 5 right leg curl (light weight)
- 5 left leg curl (light weight)
- 5 pulses bottom right leg (light weight)
- 5 pulses bottom left leg (light weight)
- 5 midway curls right leg (light weight)
- 5 midway curls left leg
- 5 both legs together (heavy weight)
- 10 air squats
- 5 split squats left leg
- 5 split squats right leg
- 10 air squats
- 8 step up squats into reverse lunge (4 each leg)
-
10 air squats on box
- 10 reverse lunge left leg
- 10 air squats
- 10 reverse lunge right leg
- 10 air squats feet together
-
8 reverse hack squat (medium weight)
- 10 air squats
- 8 hack squat (medium weight)
- 8 air squats
